We will find that many softwares now keep track of steps. In fact, we just want to remind everyone to pay attention to exercise. People who exercise regularly will inevitably have some minor injuries. Knee is one of the most vulnerable parts, and it is difficult to get better after injury, so you should pay attention to protecting your knee at ordinary times. What are the exercises to protect your knees? What to eat to protect your knees?

1, quadriceps femoris strengthening exercise

First of all, sit in a suitable chair and don't lean back, which accounts for about two-thirds of the sitting area. Step on the ground with your feet, put your hands flat on your legs, chest out and abdomen in.

After sitting down, kick one foot straight up, and when the ankle bends, the toes point to yourself. Hold this action for about ten seconds.

After finishing the last movement, press the soles of your feet down and remember that your legs and waist should still be straight. Up and down are 1 time, and every 1 time is1group. You can do three groups sooner or later.

When you are familiar with this movement, you can tie sandbags to your ankles or calves to increase weight-bearing training. It is suggested to start with a kilogram of sandbags. Weight should be adjusted according to your own situation and do what you can.

This action can stretch and strengthen the quadriceps femoris, making the muscles firmer. When doing exercise, the attached muscles can share the pressure for the knee, reduce unnecessary friction, transfer the burden of walking and going up the stairs to the muscles, and reduce the damage to the knee.

2, tuck exercise

First of all, you need to lie flat on the mat, bend your knees about 90 degrees, and try to keep your legs together. Then lean one foot on your body, tighten the raised foot with both hands, and keep the other foot balanced.

Idle feet can be slightly straightened, and the thighs are forced. The movement also lasts about 10 second, and the feet are alternately completed.

After completing the action, you can also hold your knees with both hands at the same time to strengthen the training. After getting up in the morning and evening, you can do it before going to bed.

This action can strengthen the muscle strength of the thigh and the flexibility of the knee joint, so that the knee joint is not easy to be damaged during activities.

3. Knee pressing exercises

First of all, find a chair or an object as high as a chair and big enough to put your feet. Put one foot on it and keep the other foot still.

Then put your hands on your knees. Remember to hold them with your hands instead of shaking them from side to side. Press for 30 seconds at a time, and the left and right feet need to be completed alternately.

The reason why the cartilage of the knee becomes more and more tense is that the friction of exercise makes the pressure in the joint gradually increase. Through this action, cartilage can be relaxed first and then stretched.

4. What do you eat to protect your knees?

(1) Achyranthes bidentata decoction

Drinking Achyranthes bidentata soup can not only "fill the shape with shape", but also the effect of Achyranthes bidentata is very important for maintaining knees. Achyranthes bidentata can strengthen bones and muscles, promote blood circulation and dredge channels. The most important thing is to help and relieve knee pain, and then strengthen bones and smooth bones and muscles.

(2) Peanut preserved plum chicken feet soup

Chicken feet have the function of strengthening bones and muscles, and contain a lot of calcium and collagen, which can supplement calcium for foot bones and avoid knee joint degeneration.

5. How to protect your knees during long-term running?

1, correct running posture

Watch the front palm, not the toes! Of course, this is not absolute, it varies from person to person, no matter what running posture, as long as the footsteps are light or there is no sound.

Step 2 control the speed

There are many methods of heart rate training. The common problem for ordinary people to learn running is that it is easy to run too fast, and it is easy to have various problems when it is fast. This method can help you slow down very well.

Step 3 warm up first.

Warm up before running, and then run after warming up. The heart rate interval is [130-( 180- age)], so it is advisable to talk while running, so you are not tired. This method has two advantages: first, it is not easy to get hurt and it is comfortable to run. Second, it can reduce fat.

4, reasonable work and rest

In order to ensure recovery, a good rest is even more important than continuous running. Some scientists have done experiments. One group runs every day, and the other group has a regular rest. It turns out that the rest group got better grades.

5, equipment protection

Knee injury is easy, and it is also a way to make up for it through equipment. Knee pads can support and keep warm, especially protect the knee joint.